Transcript Eating to Slow the aging Process

Eating to Slow the Aging
Process
Sally Barclay, MS RD LD
Nutrition Clinic for Employee
Wellness
Interesting Quote
“More than anything else you do, the way
you eat tells your body how healthy you
want to be”
-Dharma Singh Khalsa, MD
Author of “Food as Medicine”
When Does Aging Begin?
 Begins
as early as late teens
 Accumulation of damage doesn’t begin to
show until we hit our 30’s and 40’s
 Supplying your body with all the nutrients it
needs may help to slow the process and
improve your overall health
Why Do We Age?
 Aging
is result of accumulating loss of
functional cells
 Eventually this results in loss of tissue and
organ function
 Most noticeable in muscle and nerve cells
as they are limited in their capacity to
regenerate
Can Aging Be Prevented?
 Aging
is inevitable!!
 15-20% of aging is genetically
predetermined so that means 80-85% is
within our controls!
 70% of cancers are diet and lifestyle
related
 50% of heart disease is diet related
Theories on Aging
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Many different theories
Two major classifications:
Programmed Aging
Wear and Tear Aging
Free Radical Theory
 Tiny
oxygen fragments known as free
radicals are found in air pollution, cigarette
smoke, fried foods, pesticides
 These attack and damage cells and their
genetic code
 Over decades this process results in fewer
functioning cells and more damaged and
abnormal cells
Free Radical Theory
 Free
radicals also attack immune system
 Body loses resistance to colds, infections,
disease
 Build-up of cellular debris escalates aging
process
 Body exposed to free radicals throughout
life, but damage seems to increase as we
age (cumulative)
Free Radical Theory
 Antioxidants
which fight free radicals are
found in vitamins, minerals, enzymes,
phytochemicals, other compounds
 Known as “nutrients that protect you from
the wear and tear of everyday life”
 Sweep up and deactivate free radicals
Antioxidant Nutrients
 Vitamin
C
 Vitamin E
 Carotenoids
 Selenium
 Thousands of phytochemicals-lycopene,
resveratrol
Benefits of antioxidants
Since 1970’s many studies have shown
diets rich in antioxidants
 Prevent disease and premature aging
 Stimulate the immune system to protect
body from disease and infection
 Decrease age-related memory loss and
loss of mental function
Reducing Premature Aging
 Stockpile
a strong antioxidant defense
 Minimize anything in the environment that
generates free radicals
This will reduce premature aging and agerelated diseases, such as heart disease,
cancer, arthritis, cataracts
Research study results
People who maintain the highest blood
levels of antioxidant nutrients are also
likely to live longer and healthier
Human Nutrition Research Center
on Aging, Tufts University
 Foods
that score high in antioxidant
analysis may protect cells from oxidative
damage (ORAC=oxygen radical
absorbance capacity)
 Eating plenty of these “power” fruits and
vegetables may help slow the processes
associated with aging on both body and
brain
Tuft Studies
Eating plenty of “power” foods:
 Raised antioxidant power of human blood
10-25 %
 Prevented some loss of long-term memory
and learning ability in middle-aged rats
 Protected rats’ tiny blood vessels
(capillaries) against oxidative damage
Two related studies
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8 women gave blood after separately ingesting
spinach, strawberries and red wine or taking
1250 mg of vitamin C. A large serving of fresh
spinach produced the biggest rise in antioxidant
power
 Men and women had a 13-15% increase in
antioxidant power after doubling their usual daily
fruit and vegetable intake (no specific “power”
foods consumed)
Weight Loss
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Study done at John Hopkins University
Negative health effects of obesity
Losing weight in healthy manner can increase
life span
Losing just 10% can improve your health
Safe rate of weight loss is ½ to 2 pounds per
week
Consistent activity, smaller portions, healthy food
choices
Preventing Disability
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Study in AJCN 2005
16,000 participants (age 45 to 64 years), done
over 9 years
Participants who ate at least 2 servings of dairy
and six servings of fruits and vegetables daily
lowered risk for becoming feeble by 30%
Speculate calcium and vitamin D counteracts
osteoporosis and decreased muscle strength,
antioxidants reduce damage to tissues
Double up on D –skin doesn’t work
as efficiently with age
Top-Scoring foods (per 100 grams)
1.
2.
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Prunes
Raisins
Blueberries
Blackberries
Kale
Strawberries
Spinach
Raspberries
Brussels sprouts
Plums
Top-Scoring foods
11. Alfalfa sprouts
12. Broccoli flowers
13. Beets
14. Oranges
15. Red grapes
16. Red bell pepper
17. Cherries
18. Kiwi fruit
19. Pink grapefruit
20. Onion
Bioavailability
The total antioxidant capacity of foods does
not necessarily reflect their health benefit.
Benefits depend on how the food’s
antioxidants are absorbed and utilized in
the body (bioavailability)
But these foods will help you to add
antioxidants to your eating!
Ways to Increase Antioxidants
 Fruits
and vegetables are richest sources
so double your current intake of these!
(Consume 2 servings at each meal and at
least 1 at each snack)
 Drink tea, red wine in moderation
 Nuts-stir into oatmeal, salad, muffins
 Whole grains-minimum of 3 per day
 Add red and black beans to soup, salads
Adding fruits to your diet
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dried in desk drawer
frozen fruit for smoothies
pureed fruit over pancakes
fruit bowl on counter
take as snacks to office
parfait-layer with yogurt
add to muffins or breads
add to cereal
Adding vegetables to your diet
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grow a vegetable garden
visit a farmer’s market
add to pizza
stir-fry
cook on grill or roast in oven
add to tossed salads
add to soup
add to casseroles
add crunch for lunch and snacks
Foods to add to Your Shopping
List!
Foods for sight:
 Cold water fish (tuna, mackerel, sardines,
salmon) 2-3 servings/week
 Spinach (lutein)
 Broccoli, kale, Swiss chard and collards
 Orange fruits and veggies-peaches,
apricots, carrots
 Corn (zeaxanthin)
Foods to Add to Your Shopping
List!
Foods to protect your heart:
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Garlic-helps lower cholesterol
Onions-sulfur compounds decrease blood clotting
Oats-bioflavonoids prevent plaque build-up
Cold water fish (salmon, tuna, sardines)
Grape juice, red wine (resveratrol)
Nuts
Fruits and vegetable
Green tea
Foods to Add to Your Shopping
List!
Foods to keep your mental edge:
 Berries
 Tea-especially green (catechins)
 Green leafy vegetables-spinach, kale
 Dark skinned fruits- red apples, nectarines
Foods To Add To Your Shopping
List!
Foods to fortify the immune system
 Yogurt with live cultures
 Tea-black, oolong, pekoe, green
 Fruits and vegetables-think deep colors!
 Nuts-walnuts, Brazil nuts, almonds
 Onions, garlic
 Salmon
Mediterranean Diet
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Study in British Medical Journal (April 2005)
 74,00 healthy men and women aged 60 and
over from European countries
 Eating Mediterranean diet was linked to longer
life (1 year)
 Largest association seen in Greece and
Southern Italy
 Exercise and limited portions
also played key role
Mediterranean Diet
 No
single healthy component
 Mostly plant foods-fruits, vegetables,
beans, nuts, whole grains
 Lots of fish and smaller amounts of beef,
poultry and dairy
 Drink alcohol in moderation
 Don’t limit fats but use primarily olive oil
Anti-aging Way of Eating
 8-10
fruits and vegetables daily (include
one citrus fruit, 2 dark green leafy
vegetables)
 6 or more servings of whole grains
 3 servings nonfat milk or fortified soy milk
 2 servings legumes or fish
From book, Nutrition for Women, Elizabeth Somer, MA RD, 2003
Anti-aging Way of Eating
1
to 3 cloves garlic
 8 or more glasses of water
 Eliminate unnecessary calories (empty
calories that do not provide nutrients)
Pills or food?
Combination of nutrients found in foods are
thought to have greater protective effects
than each nutrient taken alone as a
supplement
Consider supplements as your back-up
insurance plan
Exercise plays major role
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Walk briskly for 30 minutes 5 days/week to
keep arteries twice as flexible and decrease
risk for diabetes, cancer, depression,
dementia
 After mid-40’s lose ¼ pound of muscle mass
per year (lose 40% of muscle between 20-60
years!) Weight training for 30 minutes 2-3
times/week will help prevent-also increases
endurance, stronger bones and lowers risk
for diabetes
To find your Real Age
 You
know your calendar age!
To find your real age go to
www.realage.com
Also the top 12 ways to make your real age
younger!